LunchMain Course

Mediterranean Grain Bowl

Name: Mediterranean Grain Bowl
Prep time: 20 min
Cook time: 15 min
Total time: 35 min
Yield: 2 servings
Cuisine: mediterranean, greek
Ingredients: 0.5 cup quinoa uncooked; 1 cup water; 0.5 pcs cucumber diced; 1 cup cherry tomato halved; 0.25 pcs red onion thinly sliced; 1 cup canned chickpea rinsed and drained; 0.25 cup kalamata olive pitted and halved; 0.25 cup feta cheese crumbled; 2 tbsp fresh parsley chopped; 1 pcs lemon juiced; 3 tbsp extra virgin olive oil; 0.5 tsp dried oregano; 1 clove garlic minced; 0.25 tsp salt; 0.13 tsp black pepper freshly ground

This vibrant Mediterranean grain bowl features fluffy quinoa topped with fresh vegetables, chickpeas, and a tangy lemon-herb dressing. It's a satisfying and healthful vegetarian lunch option that comes together quickly.

An original recipe by Forkin

Total time: 35 min
Serves: 2
Difficulty: Easy
Per serving: 535 kcal

VegetarianGluten-free

Allergen information: may contain milk. Always check ingredient packaging if you have an allergy.

Mise en place

Ingredients

bowl_base

0.5 cupquinoa, uncooked
1 cupwater

bowl_toppings

0.5 pcscucumber, diced
1 cupcherry tomato, halved
0.25 pcsred onion, thinly sliced
1 cupcanned chickpea, rinsed and drained
0.25 cupkalamata olive, pitted and halved
0.25 cupfeta cheese, crumbled

garnish

2 tbspfresh parsley, chopped

dressing

1 pcslemon, juiced
3 tbspextra virgin olive oil
0.5 tspdried oregano
1 clovegarlic, minced
0.25 tspsalt
0.13 tspblack pepper, freshly ground

Equipment

saucepan · fine-mesh sieve · large bowl · whisk · small bowl · serving bowls

The method

Step by step

1
Rinse the quinoa thoroughly under cold running water in a fine-mesh sieve.
About 1 min
Cook’s note: Rinsing removes saponins, which can make quinoa taste bitter.
2
Combine the rinsed quinoa and water in a small saucepan.
3
Bring the quinoa to a boil over medium-high heat, then reduce heat to low, cover, and simmer for 15 minutes, or until all the water is absorbed.
About 15 min
4
Remove the quinoa from heat and let it sit, covered, for 5 minutes. Fluff with a fork and set aside to cool slightly.
About 5 min
5
While the quinoa cooks, prepare the dressing: In a small bowl, whisk together the lemon juice, extra virgin olive oil, dried oregano, minced garlic, salt, and black pepper until well combined.
About 5 min
6
In a large bowl, combine the diced cucumber, halved cherry tomatoes, thinly sliced red onion, rinsed and drained chickpeas, pitted and halved Kalamata olives, and crumbled feta cheese.
About 5 min
7
Divide the cooked quinoa between two serving bowls.
8
Top the quinoa with the prepared vegetable and chickpea mixture.
9
Drizzle generously with the lemon-herb dressing.
10
Garnish with fresh parsley before serving.

Per serving

Nutrition

70%Score

Calories: 534.7kcal
Protein: 14.9g
Carbs: 55.5g
Fat: 30g
Fibre: 10.7g
Sugar: 7.1g

Estimated from the recipe’s ingredient quantities. Values can vary with brands and substitutions.

Keep it good

Storage

Store leftover grain bowl components separately for best freshness, or mixed in an airtight container.

Reheating

This bowl is best enjoyed cold or at room temperature; do not reheat the entire assembled bowl.